Assessment of last cycle: For the first half of the cycle, I still had a weird bug that sapped me of energy but was otherwise mostly asymptomatic. Corona? Anyway, by mid-May my energy levels had returned to normal. I ended up finally trying the ED, Push-Pull split consistently for a couple of weeks. It seemed feasible, and my knees tolerated it just fine, but my shoulders started to feel a little cranky after a while. When I went back to a EOD, Full-body (six lifts) workout, I found it mentally easier to motivate to lift just three times a week instead of six, and it seemed like the longer workouts and longer recovery periods stimulated a better hormonal response. Getting our pandemic puppy to help keep the kids occupied also led to nearly daily walks of 1-1.5 miles. I've read how some endorse aerobic exercise that's either light, like walking, or heavy, like HIIT, but are against the intermediate jogging-type exercise. Apparently, the latter lead to more inflammation and higher cortisol levels. I dunno, and it's hard to believe walking is as good for the cardio-vascular system as intermediate (let alone intense) forms of cardio/conditioning, but it certainly works for my knees and motivation. It's also a nice way to spend more time with the kids and interact a bit more with neighbors. Goals for this cycle: I will continue with the EOD lifting, three times a week, six lifts per session--the five main barbell lifts plus pulldowns/chinups. Maybe once a week I'll tag on some assistance exercises like pullovers, dips, or one-hand dumbbell rows. The EOD schedule is what I've always done in the past, and it works well for me, so why mess with success? I don't know why I was so insistent about trying the ED, Push-Pull split. I guess I thought it would be easier to schedule shorter sessions, but I found it's easier to blow them off as well, since they don't count for as much. I was also intrigued by the idea that older lifters benefit from higher frequency approaches, but it seems like everyday is too frequent for me, both mentally and physically. On lifting days, I tend to pysche myself up a bit beforehand, then on non-lifting days, it's kind of a relief not to have to think about the upcoming aerobic workout as much, and I don't have to be as concerned with proper fueling either. It's hard to lift on an empty stomach, but no problem for aerobic work. So besides the EOD lifting, I'll try to continue to get in a daily walk with the pup, and then on non-lifting days, try to get in 30-60 minutes of aerobic/conditioning work on the machines, cycling, or with sled work. Here's the projected microloading over the eight-week cycle: It's funny, but for me, there's really only about four and a half cycles, because if I microload one pound to the squat 1RM, starting at a little less than 225 and reaching 225 by the end of the third week of the first cycle, it takes about four cycles to get to my previous PRs, and then only another four weeks to get to my long-stated goals of a 405 1RM Deadlift and a 1RM Squat in the mid-300s. That's also when I would get to 1000 pounds for the three combined powerlifting 1RMs: 405 DL + 350 SQ + 260 BP = 1015. If I somehow manage to lift consistently until the end of the year, I will reach these goals. If that happens, it'll be interesting to see how I program cycles afterwards. Would I keep on microloading? Or just maintain and add variety? ---------------Week 1: Cycle IV--------------- Sunday, 20.06.14 Daughter became a teenager. That exercised the mind! Monday, 20.06.15 -Afternoon- Lifting: Whole Body SQ: 2 @ 225 Felt some strain in my right hammie and glute, so I shut it down. Too bad, I was feeling pretty primed for a good workout. An inauspicious beginning to the cycle . . . -Evening- Aerobic 1 mi walk with daughter and pup. Tuesday, 20.06.16 -Afternoon- Lifting: Whole Body SQ: 3 x 2 @ 240 OP: 3 @ 95/100/105/110 DL: 3 x 2 @ 275 PD: 5 @ 120/140/160 Held back a bit to make sure everything was ready to go. Wednesday, 20.06.17 Thursday, 20.06.18 -Afternoon- Lifting: Whole Body BP: 5 @ 155/165/170 SQ: 3 x 3 @ 240 OP: 5/4/3 @ 95/105/110 PD: 5 @ 120/140/170 DL: 2 x 3 @ 275 RW: 2 x 5 @ 135 Another week or less and hopefully I'll have everything up where it should be. Still feeling a little something at the bottom of my shoulder blades during the Overhead Press. Perhaps it's a sign that I've been neglecting the Upper Body Pulls a little too long? I think the pulls really support the presses. I think I'm starting to think there aren't really any priority lifts, or lifts of lesser value, except maybe the Squats, which continue to seem the most essential. Friday, 20.06.19 -Evening- Aerobic 2 mi walk with kids and pup. Saturday, 20.06.20 ---------------Week 2: Cycle IV--------------- Sunday, 20.06.21 -Morning- Aerobic 1.5 mi walk to store and back. Monday, 20.06.22 -Afternoon- Lifting: Whole Body BP: 5 @ 170 SQ: 3 x 3 @ 242 OP: 2/3/4 @ 110 Shoulder blades once again felt tight on the Overhead Press. I decided to put off the pulls till Tuesday. Maybe a good excuse to try lifting in the late AM, as the pulls are always easier than the pushes/presses. Tuesday, 20.06.23 Wednesday, 20.06.24 -Afternoon- Lifting: Whole Body SQ: 2 @ 243 Ate a banana for quick energy before the workout, but it was overripe, and I felt nauseous on my first Squat workset. Opps. -Evening- Aerobic 2.6 mi walk with kids and pup. Thursday, 20.06.25 Friday, 20.06.26 -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 245 Ran out of time, will try to make up the other lifts on Saturday. Saturday, 20.06.27 -Afternoon- Lifting: Whole Body OP: 3 x 3 @ 115 I decided to prime the OP for the next day. Still feeling tight in the shoulder blades. ---------------Week 3: Cycle IV--------------- Sunday, 20.06.28 Monday, 20.06.29 -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 185 OP: 3 x 5 @ 95 PD: 3 x 5 @ 120 DL: 3 x 3 @ 225 RW: 3 x 5 @ 135 BP: 3 x 5 @ 135 Just wanted to get in full sets and reps in under an hour. Maybe that should be my focus for a while . . . build up work capacity, efficiency, and rhythm. -Evening- Aerobic 1 mi walk with kids and pup. Tuesday, 20.06.30 -Morning- Aerobic 1.2 mi walk with pup to and from son's tennis lesson down at the rec center, dropoff and pickup. -Evening- Aerobic 1 mi walk with daughter and pup. Wednesday, 20.07.01 -Morning- Aerobic 1 mi walk with pup and kids to drop off son at tennis lesson then long way home with pup and daughter. -Afternoon- Lifting: Push BP: 3 x 5 @ 160 SQ: 3 x 3 @ 225 OP: 3/4/5 @ 105 Shoulder blades still feeling tight on OP. Decided to postpone the Pulls till later. -Evening- Aerobic .6 mi walk with kids and pup down to rec center tennis courts, but the courts were full. Thursday, 20.07.02 -Morning- Aerobic 1.2 mi walk with pup to and from son's tennis lesson down at the rec center, dropoff and pickup. -Afternoon- Aerobic 4 miles bike ride to and from son's playdate, dropoff and pickup (1 mi each way). Friday, 20.07.03 -Afternoon- Lifting: Push DL: 3 x 3 @ 260 PD: 3 x 5 @ 160 RW: 3 x 5 @ 135 Saturday, 20.07.04 ---------------Week 4: Cycle IV--------------- Sunday, 20.07.05 -Afternoon- Aerobic 2 mi walk with kids and pup. Monday, 20.07.06 -Afternoon- Lifting: Push SQ: 3 x 3 @ 226 OP: 3/4/5 @ 107 Tuesday, 20.07.07 -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 226 OP: 3 x 5 @ 107 DL: 3 x 3 @ 262 PD: 3 x 5 @ 161 RW: 3 x 5 @ 148 BP: 3 x 5 @ 161 -Evening- Aerobic 1 mi walk with daughter and pup. Wednesday, 20.07.08 -Evening- Aerobic 1 mi walk with daughter and pup. Thursday, 20.07.09 -Afternoon- Lifting: Push BP: 3 x 5 @ 162 SQ: 3 x 3 @ 227 OP: 5 @ 107/107/95 -Evening- Aerobic 1 mi walk with daughter and pup. Friday, 20.07.10 -Afternoon- Aerobic Yardwork -Evening- Aerobic 1.8 mi walk with kids and pup. Saturday, 20.07.11 -Afternoon- Lifting: Whole Body SQ: 2 x 3 @ 227 OP: 2 x 5 @ 108 PD: 2 x 5 @ 160 DL: 2 x 3 @ 265 RW: 2 x 5 @ 150 BP: 2 x 5 @ 160 -Evening- Aerobic 1.3 mi walk with kids and pup. ---------------Week 5: Cycle IV--------------- Sunday, 20.07.12 Monday, 20.07.13 -Evening- Aerobic 1.5 mi walk with daughter and pup. Tuesday, 20.07.14 -Afternoon- Lifting: Push SQ: 3 x 3 @ 230 OP: 2/5 @ 108 Feeling a under the weather, I'll try again Wednesday if I'm feeling better. -Evening- Aerobic 1.7 mi walk with daughter and pup. Wednesday, 20.07.15 -Afternoon- Lifting: Pull DL: 3 x 3 @ 275 PD: 3 x 5 @ 160 Thursday, 20.07.16 -Evening- Aerobic 2.5 mi walk with kids and pup to and from going away party in a park. Friday, 20.07.17 -Afternoon- Lifting: Push SQ: 3 x 3 @ 209 OP: 3 x 5 @ 99 Saturday, 20.07.18 ---------------Week 6: Cycle IV--------------- Sunday, 20.07.19 -Evening- Aerobic 1.5 mi walk with family and pup down by Mississippi River after picnic. Monday, 20.07.20 -Afternoon- Lifting: Whole Body BP: 2 x 5 @ 150 SQ: 2 x 3 @ 210 OP: 2 x 5 @ 100 PD: 2 x 5 @ 150 DL: 2 x 3 @ 245 RW: 2 x 5 @ 135 -Evening- Aerobic 1 mi walk with daughter and pup. Tuesday, 20.07.21 -Evening- Aerobic 2 mi walk with kids and pup. Wednesday, 20.07.22 -Morning- Aerobic .6 mi walk with pup to and fro rec center to return tennis racket. -Afternoon- Lifting: Whole Body BP: 2 x 5 @ 150 SQ: 2 x 3 @ 211 OP: 5 @ 95/100/100 DL: 2 x 3 @ 245 PD: 2 x 5 @ 150 RW: 2 x 5 @ 135 The load reduction is helping me build the Overhead Press back up and get all six lifts in in a single session. Body and mind seem to be responding well. Thursday, 20.07.23 -Afternoon- Aerobic 20 mins Rowing -Evening- Aerobic 1 mi walk with kids and pup. Friday, 20.07.24 -Afternoon- Lifting: Whole Body BP: 2 x 5 @ 150 SQ: 3 @ 135 Saturday, 20.07.25 -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 212 OP: 3 x 5 @ 100 DL: 2 x 3 @ 245 PD: 2 x 5 @ 150 RW: 2 x 5 @ 135 ---------------Week 7: Cycle IV--------------- Sunday, 20.07.26 -Morning & Afternoon- Aerobic 1.5 mi walk with pup and son to and from son's friend's house. Monday, 20.07.27 -Evening- Aerobic 1.7 mi walk with kids and pup. Tuesday, 20.07.28 -Afternoon- Lifting: Whole Body BP: 3 x 5 @ 150 SQ: 3 x 3 @ 212 OP: 3 x 5 @ 100 DL: 3 x 3 @ 245 PD: 3 x 5 @ 150 RW: 3 x 5 @ 135 Wednesday, 20.07.29 -Noon- Aerobic .7 mi walk with pup and son to and from son's friend's house. -Evening- 1.5 walk with pup and son. Thursday, 20.07.30 Friday, 20.07.31 Saturday, 20.08.01 -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 215 OP: 3 x 5 @ 101 Ate an overripe banana an hour before the workout, started to feel nauseous after the Overhead Presses. -Evening- 1.7 walk with pup and kids. Beautiful summer evening. ---------------Week 8: Cycle IV--------------- Sunday, 20.08.02 Monday, 20.08.03 Feeling a little sick. Tuesday, 20.08.04 -Noon- Aerobic .7 mi walk with pup and son to and from son's friend's house. -Evening- 1.6 mi walk with pup and daughter. Wednesday, 20.08.05 -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 216 OP: 3 x 5 @ 102 PD: 3 x 5 @ 150 DL: 3 x 3 @ 245 RW: 3 x 5 @ 135 BP: 3 x 5 @ 150 -Evening- Aerobic 1 mi walk to store and back. Thursday, 20.08.06 -Afternoon- Aerobic 1 mi walk to store and back with daughter and pup. Friday, 20.08.07 -Afternoon- Lifting: Whole Body SQ: 3 @ 185 Saturday, 20.08.08 -Afternoon- Aerobic 1 mi walk to store and back with daughter and pup. -Afternoon- Lifting: Whole Body SQ: 3 x 3 @ 225 OP: 3 x 3 @ 110
Man I missed practically a whole cycle. Sorry BL will work on the log consistency. Anyway, no plans other than just running, lifting and hoping the back & ankles cooperate. Ever since the lock-down i have lost any motivation for planning ahead more than a week. Good news is we can travel again, would love to get a race on the schedule to look forward to. Had the ankle issues pretty much eliminated doing an alternating 4 mile day/ 2 mile day run pattern. Until yesterday where it flared up again and is uncomfortable to walk or stand on. Good to see you are consistently getting out there @Bare Lee ---------------Week 5: Cycle IV--------------- Sunday, 20.07.12 Monday, 20.07.13 Tuesday, 20.07.14 Run - 8k Bike Commute - 22k Wednesday, 20.07.15 Thursday, 20.07.16 Friday, 20.07.17 Saturday, 20.07.18 ---------------Week 6: Cycle IV--------------- Sunday, 20.07.19 Monday, 20.07.20 Tuesday, 20.07.21 Wednesday, 20.07.22 Thursday, 20.07.23 Friday, 20.07.24 Saturday, 20.07.25 ---------------Week 7: Cycle IV--------------- Sunday, 20.07.26 Monday, 20.07.27 Tuesday, 20.07.28 Wednesday, 20.07.29 Thursday, 20.07.30 Friday, 20.07.31 Saturday, 20.08.01 ---------------Week 8: Cycle IV--------------- Sunday, 20.08.02 8K Run Monday, 20.08.03 Tuesday, 20.08.04 8k Run Wednesday, 20.08.05 Thursday, 20.08.06 Friday, 20.08.07 Saturday, 20.08.08
Great to have you back! Hope the ankle issue clears up soon. Are you doing anything to keep the lower leg muscles limber?
Thanks, yeah still stretching and moving regularly. I had some dry needling done on the achilles and that seems to have helped a bit. Am going back next week for a follow up. It definitely seems on the mend. Now the back is acting up again after a brief DL session. Think i will throw in the towel on lower lifts... So I logged back on and then immediately went on summer vacation for a couple of weeks so have not had any good lifting sessions just some runs here and there. I need to get back on here regularly and am building a plan for next cycle to stick to. You feeling better? Not a good time to get sick!
Good to hear from you. Sorry to hear about the lingering lower body issues. Maybe take six months off and just focus on the upper body lifts and your running and cycling? Hope your vacation went well. We'll be on vacation for the second week of the upcoming cycle, but otherwise, I'll be trying, as usual, to build up some consistency, so it'd be great to have you along for motivation and support. I won't be trying anything new, but I still find the accountability of logging in here to be very useful. I was able to sleep off my mild symptoms in a few days, but in this era of pandemic, any sign of illness is concerning, and I'm trying to sleep as much as possible at the first signs of illness. Probably something we should all do anyway.
